Palak (Spinach) Nutrition Facts: Calories, Macros & Health Benefits
Summary: Palak (Spinach) contains 23 calories, 2.9g protein, 3.6g carbs, and 0.4g fat per one cup (30g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 23 kcal | 1% |
| Protein | 2.9g | 6% |
| Carbohydrates | 3.6g | 1% |
| Total Fat | 0.40g | 1% |
| Fiber | 2.2g | 8% |
| Sugar | 0.40g | -- |
| Saturated Fat | 0.06g | 0% |
| Sodium | 79.0mg | 3% |
| Potassium | 28.1mg | 1% |
| Calcium | 79.0mg | 6% |
| Iron | 558.0mg | 3100% |
| Magnesium | 0.53mg | 0% |
| Zinc | 49.0mg | 445% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.19mcg | 0% |
| Vitamin B6 | 0.72mg | 42% |
| Vitamin B12 | 0.20mcg | 8% |
| Folate | 194.0mcg | 48% |
| Vitamin E | 2.0mg | 13% |
| Phosphorus | 469.0mg | 38% |
Is Palak (Spinach) Good for You?
Palak (Spinach) provides 23 calories per one cup (30g) with 2.9g protein, 3.6g carbohydrates, and 0.4g fat. It is a source of iron (3100% dv), zinc (445% dv), vitamin b6 (42% dv).
Raw spinach (palak), a leafy green vegetable widely used in Indian cuisine for dishes like palak paneer, dal palak, and saag
Key Health Benefits of Palak (Spinach)
- Iron (3100% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (445% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (42% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (48% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin E (13% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Palak (Spinach) Nutrition with Gram
Use Gram to log palak (spinach) and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in palak (spinach)?
Palak (Spinach) contains 23 calories per one cup (30g).
How much protein is in palak (spinach)?
Palak (Spinach) provides 2.9g of protein per one cup (30g).
How many carbs are in palak (spinach)?
Palak (Spinach) has 3.6g of carbohydrates per one cup (30g).
Is palak (spinach) good for tracking nutrition?
Yes. Palak (Spinach) can be logged by calories, macros, and micronutrients in the Gram app.
How should I use palak (spinach) in a meal plan?
Use Palak (Spinach) as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track palak (spinach) and thousands of other foods with the Gram app.